HYROX Beginner 12 Weeks Base Prep
HYROX Beginner 12 Weeks Base Prep
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 12-week base prep plan is designed for absolute beginners looking to build a strong foundation in both strength and endurance for HYROX. With minimal to no prior experience required, the program emphasizes basic, consistent training to develop core fitness. Sessions focus mostly on low-intensity, base-building exercises with RPE and heart rate-based intensity control for easy understanding and sustainable progress.
This plan provides an ideal starting point, including essential tips on nutrition, intensity control, and training execution. Following these 12 weeks, participants can seamlessly transition to our HYROX Beginner 8-Week Specific Prep Plan for more focused HYROX event preparation. Access to a fitness centre (e.g., rowing machine, SkiErg machine, strength training equipment) is recommended for optimal execution of the plan.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x3
|
—— | —— |
|
Run
x2
|
01:27:00 | 01:00:00 |
|
strength
x2
|
01:37:00 | 00:55:00 |
|
Rowing
x1
|
00:30:00 | 00:30:00 |
|
XC-Ski
x1
|
00:27:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
01:27:00 | 01:00:00 | |
|
|
01:37:00 | 00:55:00 | |
|
|
00:30:00 | 00:30:00 | |
|
|
00:27:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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